Intermediate Full-Body Workout
A 45-minute workout that targets all major muscle groups, designed to enhance general fitness. Suitable for those who have some experience with resistance training.
full body
strength
fitness
intermediate
full
7/27/2025•0 views•intermediate•45 min
Barbell Squats
Details
Sets
4
Reps
8-12
Rest
60s
Equipment
Barbell
Form Instructions
Stand with your feet shoulder-width apart, with the barbell resting on your upper back.
Engage your core and keep your chest up.
Push your hips back and bend your knees to lower your body into a squat.
Keep your knees aligned with your toes.
Lower down until your thighs are parallel to the ground, then push through your heels to return to standing.
Dumbbell Bench Press
Details
Sets
3
Reps
8-12
Rest
60s
Equipment
Dumbbells and Bench
Form Instructions
Lie flat on a bench with a dumbbell in each hand at chest level.
Press the weights above your chest by extending your arms.
Keep your feet flat on the ground and your back neutral.
Lower the dumbbells back down to chest level with control.
Bent Over Dumbbell Rows
Details
Sets
3
Reps
8-12
Rest
60s
Equipment
Dumbbells
Form Instructions
Stand with your feet hip-width apart and bend slightly at the knees.
Hinge at the hips to lean forward, keeping your back flat.
Holding a dumbbell in each hand, row the weights towards your hips while keeping your elbows close to your body.
Squeeze your shoulder blades together at the top of the movement, then lower the weights back down.
Plank with Shoulder Taps
Details
Sets
3
Reps
10-15 each side
Rest
30s
Equipment
Bodyweight
Form Instructions
Start in a plank position with your hands directly under your shoulders and your body in a straight line.
Engage your core and avoid letting your hips sag.
Tap your left shoulder with your right hand while maintaining your plank position.
Return to plank and repeat on the opposite side.
Deadlifts
Details
Sets
4
Reps
8-10
Rest
60s
Equipment
Barbell
Form Instructions
Stand with your feet hip-width apart and the barbell over your midfoot.
Bend at your hips and knees to grip the bar with both hands.
Keeping your back straight, push through your heels to lift the bar, extending your hips and knees at the same time.
Lower the bar back down with control, keeping it close to your body.
Jumping Jacks
Details
Sets
3
Reps
30 seconds
Rest
30s
Equipment
Bodyweight
Form Instructions
Stand with your feet together and arms at your sides.
Jump up while spreading your feet shoulder-width apart and raise your arms overhead.
Jump again to return to the starting position.
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